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Magnesium Supplementation for Sleep

sleep · easy · 1 minute/day

What is Magnesium Supplementation for Sleep?

Taking magnesium before bed to improve sleep quality and reduce insomnia symptoms. Magnesium L-threonate crosses the blood-brain barrier (unique among forms); magnesium glycinate provides calming effects via glycine. RCTs show improvements within 14-21 days.

Is there evidence for it?

EVIDENCEmoderate

How do you do Magnesium Supplementation for Sleep?

  1. 1.Choose your form: Magnesium L-threonate (2g/day, 145mg elemental Mg) for cognitive + sleep, or Glycinate (200-400mg elemental Mg) for relaxation + sleep
  2. 2.Take 30-60 minutes before bed on a consistent schedule
  3. 3.Start with a lower dose for the first week to assess GI tolerance
  4. 4.Avoid magnesium oxide (poorly absorbed) and magnesium citrate (more laxative than calming)
  5. 5.Allow 2-3 weeks of consistent use before evaluating effectiveness

How long does it take?

1 minute/day.

Is it hard to start?

easy.

> how Shift handles sleep

PRACTICE ITPeaceful mind at night — 5 minute guided meditationFree guided audio, no signup, nothing to install. From Neuro Atelier, our meditation studio.
Source: RCT: Magnesium L-threonate improved sleep in 80 adults (2024); Magnesium bisglycinate RCT (2025); Frontiers in Nutrition (2025)
supplement · sleep · magnesium · relaxation · mineral
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> everything in sleep

This is one entry from the library Shift matches against. It is general information, not advice about you, and nothing on this page came from anyone's conversation.